Weight loss is not only linked to constancy, exercise, diet and willpower. There is another very important factor when it comes to weight loss: hormones. In order for you to lose weight effectively it is very important that your hormones are completely balanced. Sometimes we believe that it is only laziness, when in reality it is a hormonal imbalance that leads to fattening.
The hormones called leptin, ghrelin and insulin are responsible for regulating appetite and fat burning. To start a good diet plan and a healthy exercise routine, you must ensure that these hormones are at a stable and controlled level.
Today we will tell you everything you have to know about it and some healthy tips to achieve the desired weight.
How Leptin Influences in Weight?
From numerous studies on metabolism it has been possible to determine that many of the patients who are overweight are resistant to leptin. Regulating sensitivity to this hormone would be the starting point for balancing hormone levels, normalizing energy wasting and activating metabolism.
For a simple comparison, imagine that leptin, together with ghrelin and insulin, work similarly to your heater thermostat. When the temperature goes down, the thermostat turns on the stove, and when the temperature rises, the thermostat turns off the heater and the room temperature is adjusted.
Something like this happens with leptin:
When levels of this hormone begin to rise, the brain receives the signal to stop accumulating fat and start burning it. That mechanism evolved over the years to achieve a balance in the appetite. The fat storage is “turned off” and the “need” to eliminate body fat is turned on.
When leptin levels go down too much, the brain “believes” that the body is going hungry and will need more energy, so it “lights” the mechanisms to accumulate fat. In a balanced body, hormones can determine how much hunger and how much fat to accumulate in a balanced way.
Overweight and Leptin Resistance.
People who are overweight or obese develop this condition called “resistance” to leptin, this is due to an excess in the production of this hormone, which the body rejects.
Leptin is formed in the fat cells of the body. The more fat we have, the more leptin we will produce. For this reason, in a normal body, the brain receives the signal of “loss of appetite”. However, in overweight people who produce a lot of leptin, the body does not pick up the signals (hence its “resistance”) and you continue to eat. Which leads to a greater imbalance.
How is leptin resistance developed?
Researchers have not yet been able to determine for sure why the body develops this condition. However, it is believed to be due to two important factors: diet and elevated levels of leptin.
On one hand, diets rich in sugars and fats awaken certain brain signals of compensation. As you feed yourself with a snack rich in refined sugar and fats, your body feels well and activates the reward centers.
However, the body is devoid of nutrients, so it continues with the need for food. These compensatory processes also form a vicious circle. These types of diets affect the way your body perceives satiety.
How to fight leptin resistance?
The key is improving the diet. When you eliminate sugars and fats your reward systems in the brain will break, you will reduce inflammation and your leptin levels will start to decrease. Here are some key tips:
- Eliminate the intake of refined sugars, refined flours, fats and highly processed foods.
- Make sure your diet is rich in fiber: Fiber will make you feel more satiated. For a while, your brain will ask for sugar and fat so you will think you are hungry even though you are not. Fiber will help you feel full with ease. It will also improve your digestion and you can combat constipation.
- Consume many proteins: Proteins will make you feel satisfied for a long time.
- Get enough rest: People who do not rest well tend to eat more and slow down their metabolism. Sleep is intimately linked to your metabolism, carbohydrate intake and weight gain.
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